10/29/20
CrossFit Collinsville – CrossFit
Warm-up
Warm-up (No Measure)
3 Min LB / Foam Roll
10 Passovers
10 Around the World
10 Shoulder Press
10 Good Morning
10 Trunk Twists
2 Rounds
10 Band Pull A Parts
20 Plank Shoulder Taps
10 Hip Bridge
Mobility
Warm-up (No Measure)
Ring Lat Stretch x 30 sec ea
Front Rack on Wall x 30 sec ea
Skill
Handstand Work (No Measure)
10 Min of Practice
Hold for 20-30 sec per attempt
Rest as needed between
*Free Standing
*Wall Support
*Wall Climbs
*Pike Holds on Box
*OH DB or BB Hold
*Focus on keeping core engaged
*Press through the floor and get head through your arms
Accessory Work
GHD Hip Extensions (3×10-12)
May add weight with MB or plate
BB Curls 3×10-12
WOD
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP
20 Mtn. Climbers
10 Side Shuffles
10 Ring Rows
Cool Down
Warm-up (No Measure)
Banded Arms and Legs
LB or Foam Roll Work